Facility Rules and Regulations - West Virginia Wesleyan College

-When spotting someone, who is using a barbell, be sure to use two hands and provide assistance evenly on the bar so you don't throw offtheir balance or favor one side more than the other.-When spotting someone, who is using a dumbbell, be sure to provide assistance in the same place for both hands and the same amount ofassistance on each side.-When spotting someone who is using a machine provide assistance underneath the weight--be sure to move hands on the negative phase(down phase with resistance) not only to promote effective results for the lifter but also to assure your safety.Strength training provides many important benefits that cannot be achieved by any other exercise or activity. However, when enjoying thisgreat form of exercise, be sure to adhere to these precautions so that your program is not only effective, but safe as well.Good luck! We hope you enjoy all the wonderful benefits of a safe and effective strength training program.Target Heart Rate FormulaThe target heart rate formula will tell you what your maximum and minimum heart rates should be while you are exercising. If your pulse isbelow your Minimum Target Heart Rate during exercise, then you aren't working hard enough; kick it up a notch! If your pulse is higher thanyour maximum target heart rate, pull back a bit. The goal is to keep your pulse within your target heart range while you are exercising. Let usknow if you need help figuring your THR. Note: Most ranges are between 140-190.220 - your age - resting heart rate x .85 + resting heart rate = maximum heart rate220 - your age - resting heart rate x .60 + resting heart rate = minimum heart ratereserves the right to revise or alter use guidelines at any time without notice.